A+ R A-

W.O.D.

 

“Tabata Thursday”

Tabata Row (post lowest amount of calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata KB Swings (70#/53#)

Rest 1 min

Tabata Burpees

Rest 1 min

Tabata Sit-ups

DONE!

Tabata is 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 min). Your score will be the lowest amount of reps you complete in any of the 20 second periods. Each movement is scored separately.


Mobility:

A1) Plyo box hamstring stretch (keep a flat back!), 30 sec. each leg x 2 sets

A2) Paleo chair, accumulate 1 min x 2 sets


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CFMG Athlete Update

A Massie Christmas Dinner



SWOD: Squat Clean/Front Squat/Jerk 6/5/3/3/3 (Your sets of 3 should be at 80% or more of your 1RM C/J) Then,

A1) Single arm KB or DB strict presses 6/6/6/6 (on each arm)

A2) KB or DB walking lunges, 18 steps x 4 sets


Recovering from Hurricane Sandy Part 1 and Part 2

CFMG Holiday Hours

Ugly Sweater WOD/Potluck (There will be no other classes on this day)

 

 



WOD:

AMRAP in 12 min

6 Deadlifts (225#/135#)

10 Deficit push-ups (hands on 25# plates)

14 Box Jumps (24”)

Most of you should be able to move pretty quick through these movements but you don’t want to “burn out” too soon. Set a goal for how many rounds you want to complete and try to pace the WOD appropriately. Good form on the deadlifts is crucial! For larger classes we will run heats.

Mobility:

A1) Bully Stretch 1 min each arm x 2 sets

A2) Foam roll t-spine, lumbar spine, glutes, hamstrings, ect. 2 min x 2 sets


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CFMG's Holiday Schedule

Sac-Town Throwdown

5 Tips for Bigger Deadlifts

I'm 34 but feel 24 Again!


CFMG's Holiday Schedule

-Monday Dec. 24 Open Gym 9am-1pm (WOD will be programmed)

-Tuesday Dec. 25 Gym Closed

-Wednesday Dec. 26 Open Gym 9am-1pm (WOD will be programmed)

-Monday Dec. 31 "Last Wod of the Year" at 9am (this will be a team WOD) we will also remain open until 1pm for open gym

-Tuesday Jan. 1 Gym Closed

CFMG Weekday Foundations start today at 6pm. If you are signed up for Foundations please come in. We will be meeting Monday 12/17, Tuesday 12/18, and Thursday 12/20 6pm-7pm. The Saturday Foundations will happen on 12/29 at 11am

More CFMG wrist wraps are on the way! Also be sure to checkout the new partnership we've formed with Paleo Treats!


SWOD: Push-press 6/4/2/2/2/2 (aim to complete one of your sets of "2" with your 1RM)


WOD:

-3 rounds for time-

25 Pull-ups

20 Sit-ups

15 Toes-to-bar

(10 min cap)


For the WOD think about the best way for you individually to break up the reps for the pull-ups and toes-to-bar. Your sit-up pace should stay consistent.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!

How to Spot Someone

CrossFit is Breaking Argentinean Stereotypes


Open gym 9am-Noon

 

WOD:

Buy in: 50 Wall ball shots (20#/14#) (3 min cap)

-3 rounds-

800m run

4 rounds of “Cindy”

Cash out: 150 double unders (sub = 250 single unders)

-For time-

You’ll only have 3 min to complete the wall ball shots, aim to finish them ASAP! Find a good pace during the run and “Cindy” portion, aim to rest minimally.

Beginner WOD @ 10am:

AMRAP in 12 min

5 push-ups

10 Sit-ups

15 Air squats

200m run

 

Doing some last minute Holiday shopping? Don't forget that CFMG is teamed up with Reebok CrossFit.

We have also teamed up with Paleo Treats to offer all our members 5% off their purchases! Just click the picture below to be redirected to the Paleo Treats site.





SWOD:

A1) Deadlift 6/5/3/3/3

A2) Weighted plank hold, 40 seconds x 5 sets

B1) 200m sprint x 5 sets

B2) V-up sit-ups 12/12/12/12/12


Your sets of 3 should be at 85% or more of your 1RM. Try and complete the last set of 3 at 90% or more of your 1RM.


CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!


The Physical Benefits of Positive Emotions

Facing Down Bullies

Chris Kresser: The Healthy Baby Code

Is Your Leg Strength Up to Snuff?




WOD:

OTMEM for 15 min

2 Jerks (185#/135#)

4 Lateral Burpees over the barbell

Rest 2 min

*Tabata Push-ups


*Post lowest amount of reps completed within any of the 20 second “work” periods.-

Tabata is 20 seconds of work followed by a 10 second rest period for 8 rounds.

For the OTMEM aim to maintain the same pace for all 15 rounds. Pick a weight for the jerks that will allow you to complete the 2 reps unbroken. During the tabata pick an achievable amount of reps and aim to complete that amount of reps during each 20 second period.

Mobility: Bottom up hip mob., 1 min each leg x 2 sets


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Breaking the Cycle: A Year Later

Page 116 of 192

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